CrossFit Wachusett – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
1 pole length crab walk
1 pole length inchworm
2 pole length walking lunge steps
5 kick-ups or 5 push-ups
10 stripper squats
5 assault bike calories
Weightlifting
Strict Pull-Ups (3×5)
As difficult as possible across all three sets (bands across j-cups, BW or weighted)
Metcon
Metcon (Time)
4 rounds for time:
20 SDHP’s (95/65)
20 push-ups
20 box jumps
20 AB cals
